Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:

ROUND 1: SHOULDER SIZZLER
1-Leg Plate Reverse Fly to Lateral Raise- Left Leg @ 90 seconds
1-Leg Plate Reverse Fly to Lateral Raise- Right Leg @ 90 seconds

REST A MINUTE

ROUND 2: TRIPLE BICEPS BLASTER
DB Fat-Grip Tall-Kneeling Flexed-Arm Twisters @ 40 seconds on, 20 seconds off
DB Fat-Grip Tall-Kneeling Rotational Curls @ 40 seconds on, 20 seconds off
30/30 PVC Pipe Banded Overhand/Underhand Biceps Curls @ 60 seconds (30 seconds/grip)

REST A MINUTE

ROUND 3: TRIPLE TRICEPS BLASTER
ECC-ISO Bodyweight Skull-Crushers @ 60 seconds of work (6-8 reps is ideal)
DB Iso-Dynamic Floor Hover Presses @ 20 seconds of rest, 40 seconds of work
Band Iso-Dynamic Triceps Pushdowns @ 10 seconds of rest, 50 seconds of work

REST A MINUTE

ROUND 4: TRIPLE BACK BLASTER- LEFT SIDE
ECC-ISO Self-Assisted 1-Arm Barbell Hammer-Grip Pullups @ 60 seconds of work (ideally 6-8 reps)
1-Arm Bodyweight Rotational Ring Rows @ 20 seconds of rest, 40 seconds of work (ideally 8-12 reps)
1-Arm Split Hinged Straight-Arm Lat Pulldowns @ 10 seconds of rest, 50 seconds of work (ideally 10-15 reps)

REST A MINUTE

ROUND 5: TRIPLE BACK BLASTER- RIGHT SIDE
ECC-ISO Self-Assisted 1-Arm Barbell Hammer-Grip Pullups @ 60 seconds of work (ideally 6-8 reps)
1-Arm Bodyweight Rotational Ring Rows @ 20 seconds of rest, 40 seconds of work (ideally 8-12 reps)
1-Arm Split Hinged Straight-Arm Lat Pulldowns @ 10 seconds of rest, 50 seconds of work (ideally 10-15 reps)

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week